Wednesday 7:00 am WOD @ Newnan High School Track

Directions:====>Newnan High

ALL EVENING WORKOUTS WILL BE AT GYM AT NORMAL TIME: 5:45 PM

Bring a friend and get ready to have some fun!! See you at gym

DAILY WOD

Strength: Week 2

Deadlift

**I.E. if you’re Bench Press 1RM was 315 we will actually use 90% as our working MAX.  Here is a warm up and working set progression based on 90% of a 315 1RM which is 285lbs

Warm Up Sets: (estimated +/- 5-10lbs

1. 40% x 5 = 115
2. 50% x3  = 145
3. 60% x 2 = 175

Working Sets:

Set 1: 70% = 200 x 3

Set 2: 80%  = 230 x3

Set 3: 90% = 260 x 3+ (this set if you can get more than 5 do so but do not exceed 10 reps and don’t add anymore weight)

WOD: AMRAP 20

• Front Squat x 5 (135/95)
• 10 Push Ups
• 10 KB Swings
• 200m

Come out to CFN bring a friend and have a great time with gym

family!!

See you at 9

DAILY WOD

Strength: Week 1

Military Press

**I.E. if you’re Bench Press 1RM was 315 we will actually use 90% as our working MAX.  Here is a warm up and working set progression based on 90% of a 315 1RM which is 285lbs

Warm Up Sets: (estimated +/- 5-10lbs

1. 40% x 5 = 115
2. 50% x3  = 145
3. 60% x 2 = 175

Working Sets:

Set 1: 65% = 185 x 5

Set 2: 75%  = 215 x 5

Set 3: 85% = 245 x 5+ (this set if you can get more than 5 do so but do not exceed 10 reps and don’t add anymore weight)

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WOD

• Push Press x5
• Burpee KB SDLHP x10
• Wall Ball x 20

5 Rounds for time

DAILY WOD

Strength: Week 1

Back Squat

**I.E. if you’re Bench Press 1RM was 315 we will actually use 90% as our working MAX.  Here is a warm up and working set progression based on 90% of a 315 1RM which is 285lbs

Warm Up Sets: (estimated +/- 5-10lbs

1. 40% x 5 = 115
2. 50% x3  = 145
3. 60% x 2 = 175

Working Sets:

Set 1: 65% = 185 x 5

Set 2: 75%  = 215 x 5

Set 3: 85% = 245 x 5+ (this set if you can get more than 5 do so but do not exceed 10 reps and don’t add anymore weight)

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Tire Flip x 3

Sled Drag 30 yards

Farmer Carry around gym

** 5 rounds or 30 minutes

WOD:

• 400m sprint with med ball (14/20)
• 20 KB Swings (1pood)
• 20 Burpees

AMRAP 20